Day 2 – 5.15.18


4 rounds
A1. 4/2 Nose to wall hspu + 10 hip taps
A2. 20 Walking lunges w/kB (70/53)
For A1 – complete the numbered nose to wall HSPU and, without coming down from the wall, perform 10 total hip taps (5/side)


B. Snatch Pull + Snatch (55%, 65%, 70%, 60%, 70%, 75%, 70, 80%, 85%)
On the 1:15


C. Every 3 min for 5 rounds
8 DB snatch (65/50)
23/20 cal assault bike

I am trying to give us a better understanding of bike pacing within falling off the map by rounds 3,4,5. Today is over medium distance. Try to pick a realistic pace and see if that is sustainable.



  1. A1 and 2) done. More tiring than i expected.

    B) 105/125/135/115/135/145/135/145/155/165

    Snatches all felt ok except for 165. Didn’t miss but both reps i had to walk forward to save them.


    First four rounds RPMs were between 61 and 63 for the first 10 calories and then i would push the last 13 calories between 65 and 68 RPMs. Last round was 63 to start and 76 to finish. Probably paced the first few rounds a little too much. I think i should’ve shot for round times all between 1:54 and 1:58. This was still helpful is figuring out my “workout pace” on the bike

  2. Came in today just super tired & lethargic from yesterdays WOD then the cardiofit metcon last night. Not even time to fully recover.

    A1. 4 reps of seated strict press @ 25#. These aren’t getting any easier. Hip taps were fine.
    A2. Done.

    B. Forgot my exact percentages but I did 2 sets at one weight because I missed the second full snatch. Ended up 125, last set would have been 133. Very slow today but my lockouts were good.

    C. 10:52.
    2:04, 2:10, 2:06, 2:11, 2:20.
    DB snatches were slow & steady, switching at the ground every time. Bike pace was 63 at the beginning then fell 1 RPM every round & ended at 58 RPM. Had nothing left to give to this last round, I was checked out.

  3. A. Done. No problems. Helped to have done hip taps last week with Erin. However, I did try to move my hands as close to the wall as possible for the last round of hip taps and then they became a struggle

    B. Percentages off of 200.
    110, 130, 140
    120, 140, 150
    140, 160, 170
    Was please with my catches. Took one step forward in all of the lifts (140 of 2nd round for some reason). Pulling from the floor feels heavy but overall happy with these.

    C. 1:50, 1:51, 1:52 then had to talk to the landlord so didn’t finish. RPMs averaging at 65. DB snatch was no problem (switched in the air). The fourth set would have been work. Legs were feeling it after that third round. Wondering where I would have landed the last two rounds.


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